Oct 21, 2021 – Swim Regio Solothurn

This week we provided everybody with an extra morning off and ran the same practice on Thursday and Friday for half of the team on both days. The session followed a “kick-pull-swim” pattern for some active recovery.

Workout AM (SCM)

Calibration:
100 kick as 50 flutter on side (25 each), 50 FKOB (25 arms on side, 25 arms OH)
200 as 50 back drill, 50 breast w/fly kick, 50 free drill, 50 fly 1-1-1 (no breath on full strokes)
[ back & free: one arm drill (25 each); resting arm on side; focus on line, connection & rotation ]
300 as 50 scull, 50 double arm back w/fly kick, 50 scull, 150 free breathe 5
[ scull: 1x on back, 1x on front – both 25 feet, 25 head first ]

Part 1 (2 rounds):
300 choice kick @6’15
200 free w/pullbuoy @3’30
3×100 IM (regular, reverse, relay order) @1’45 (+1’)

Part 2 (2 rounds):
200 choice kick @4’15
150 free w/pullbuoy @2’30
6×50 as 1x back, 1x free breathe 5 @55” (+1’)

Part 3 (2 rounds):
100 choice kick @2’15
100 free w/pullbuoy @1’45
100 as 25 scull, 25 double arm back

Reset:
3×50 free decrease # of strokes XOR breaths 1.-3. R15″
4×25 free relaxation drills R10″ (3-5 bobs)
2×50 as 25 no breath (UW kick, pullouts, or swim), 25 scull R30″
2×25 free as 1x feet first, 1x slow motion R10″

WORKOUT TOTAL: 4500

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